The Keto Diet & You: Good Fit?- fitness bodybuilding
Ketogenic diets have been described as the biggest dietary sensation in the nutrition industry. So it is worth looking at that reason alone.
A ketogenic diet is very high in fat (about 75%), moderate in protein (about 20%), and very low in carbohydrates (about 5%). It is intended to put the body in a state of insects. In ketosis, the body breaks down fat to make
ketones for energy instead of burning glucose.
Benefits of Keto?
The benefits of ketosis that we usually hear about include weight loss, increased HDL ("good") cholesterol, and improvement in type 2 diabetes, as well as reduced epileptic seizures and inhibiting the growth of cancerous tumors.
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Small studies have shown promise of an insulin-related condition for women with PCOS (polycystic ovary syndrome). This may be due to its potential (not conclusive) ability to reset insulin sensitivity.
Everything old is new again?
The current Keto diet is not the first time we have targeted carbs as a dietary villain. Medical tests with low-carb eating and/or fasting go back to the 1850s and even earlier.
In 1967, Stillman started a doctor's quick weight loss diet, which consisted of nothing but low-fat protein and water.
Then came the Atkins diet in 1972, high in fat and protein, low in carbs. It also helps with weight loss and diabetes, high blood pressure, and other metabolic conditions. It is still popular today.
In 1996, Eades and Eades introduced Protein Power, a very low-carb diet that helped patients with obesity, high blood pressure, high cholesterol, and/or diabetes.
Therefore reducing carbs, as does the Keto diet, has a history of helping people lose weight and/or improve metabolic factors. Anecdotal evidence supports this.
Does Keto have any other benefits?
Many potential benefits can be seen with neurodegenerative conditions such as sclerosis, Alzheimer's, or Parkinson's, likely because these neurological disorders are related to metabolic disorders. In fact, Alzheimer's is now
called type 3 diabetes.
These conditions are taken care of under medical supervision.
Ketones also appear to improve traumatic brain injury, based on research conducted on mice.
In the interest of full disclosure ...
Initial weight loss occurs rapidly with the keto diet. The body has used its stored glycogen (carb stored in the muscle) and sprayed the stored water with it. After that, weight loss can occur, but at a slower rate.
Metabolism shows an initial increase that disappears within 4 weeks.
Keto does not offer long-term advantages in fat loss or lean mass gain.
In some people, keto increases LDL ("bad") cholesterol.
What about the negative effects?
Usually the "cons" of a ketogenic diet are mentioned as nutritional deficiencies due to missing food groups and an unpleasant transitional condition called "keto flu", which can last for days. This includes hunger, dehydration,
headache, nausea, fatigue, irritability, constipation, brain fog, lethargy, poor focus, and lack of motivation. Because these symptoms are similar to those for caffeine withdrawal, keto has been presented as a "detox" scheme.
Other negatives include problems with gut health and difficulties with adherence to such a low fiber diet.
In regards to workouts, the keto diet probably provides no benefit for most people. In fact, the glycogen it decreases induces that wall collisions (binding) may occur. Athletic performance that incorporates speed and power
can be reduced without glucose and carbohydrates as fuel.
The International Olympic Committee has urged athletes to avoid a low-carb diet. They can adapt and decrease poor training in both power output and endurance. A colleague of mine induces cardiac arrhythmia in exercising
mice on a low carb diet.
Due to the low-carb nature of the keto plan, my concern is how women may fare in relation to serotonin synthesis and function. Carbs play an important role in the transport of tryptophan (serotonin precursor) to the brain, so
serotonin levels can drop without those carbs. How does it affect women in terms of mood, hunger, impulse, and more?
What is the bottom line?
Keto appears to be viable for short-term weight loss and other health issues described above. Whether the approach is appropriate to the long term is still under debate. Its benefits are still debated, as well. Critics cite kidney damage
and a lack of long-term studies and scientific evidence.
Overall, keto is neither a long-term cure nor an ideal solution for those who just want to be "healthy". At the very least, the diet is difficult to follow consistently for many people.
A better long-term food plan can be a more balanced one that is low in sugar and "junky" and emphasizes healthy, high-fiber foods, including vegetables.
